Oats are known as "longevity wheat", and there are many benefits to eating regularly? 3 wrong ways to eat should be corrected, and such people need to be cautious
After her retirement, Aunt Liu has always paid great attention to health preservation, and when she heard that oats are a good health product, she incorporated them into her daily diet.
At this community health lecture, Aunt Liu asked Dr. Zhao, a nutrition expert, for advice: "Oats are so good, can you eat them however you want? I cook it badly every day and add a lot of honey." ”
Dr. Zhao smiled slightly and responded, "Oats are indeed good, but if you don't eat them in the right way, they may not be beneficial. The way you mentioned eating happens to be one of the misunderstandings we want to correct. ”
Aunt Liu suddenly became interested, and asked suspiciously, "Then how should oats be eaten?"
01 Oats: A veritable "longevity wheat", what are the benefits of eating it often?
Oats, the "star" of the whole grain industry, have earned the reputation of "longevity wheat" for their comprehensive and excellent nutritional value.
Naked oats, in particular, are popular for their rich dietary fiber, protein, vitamins and minerals.
About one-third of the 5.3 grams of dietary fiber contained in oats per 100 grams are soluble dietary fiber, β-glucan, which has a significant effect on controlling blood sugar, blood lipids and body weight.
Oats have many health benefits:
On the one hand, it can adsorb water to form a viscous substance, delaying the digestion of food in the gastrointestinal tract, thereby effectively assisting diabetic patients to control food intake and blood sugar fluctuations.
On the other hand, the β-glucan of oats also helps lower cholesterol and maintain cardiovascular health.
Moreover, oats are rich in antioxidants such as vitamin E and polyphenols, which can fight free radical damage, enhance immunity and fight diseases.
02 3 wrong ways to eat oats, correct them in time
The first: Falling into the "soft glutinous trap"
Many people pursue the soft taste of oats, but they do not know that overcooking will cause the loss of nutrients in oats, especially valuable dietary fiber and some vitamins. The right way to do this is to maintain a certain toughness and chewiness of oats, and fully retain their original nutritional characteristics.
The second: the sweet burden
For the sake of taste enjoyment, some people add a lot of sugar to oats, but this undoubtedly increases the caloric intake and destroys the nutritional value of the oats themselves. Too much sugar can not only cause blood sugar spikes, but it can also trigger obesity problems. It's wise to cut back on added sugar and opt for low- or sugar-free oat products.
The third: improper collocation to bury hidden dangers
Although oats are good, they should not be mixed with high-fat, high-calorie foods, which may not only lead to excess calories, but also may affect the absorption of nutrients in oats. The ideal oat companion should be a healthy ingredient such as fresh fruits and vegetables, nuts, etc., so that the combination can maximize the health benefits of oats.
043 Although oats are good, specific groups of people need to pay attention to them when eating them
Some oat products, such as instant rolled oats, sweet rolled oats, and cereal crisps, are convenient and delicious, but they aren't for everyone, especially diabetics.
Instant oatmeal is often deeply processed with added sugar, salt, or other unhealthy ingredients, sweet oatmeal is very high in added sugar, which can cause a sharp spike in blood sugar, and seemingly healthy cereal crisps are actually not a lot of sugar at all.
For sugar lovers, it is more appropriate to choose traditional oats or steel-cut oats that are not deeply processed and retain more fiber and nutrients.
When purchasing, be sure to pay attention to the product label, preferably low-sugar, sugar-free oats, and eat them with low-fat, high-nutrient ingredients such as fresh fruits and nuts, so as to make full use of the advantages of oats and effectively control blood sugar.
After learning the correct way to eat oats, Auntie Liu immediately adjusted her eating habits, began to use oats that were not too processed, and paid attention not to overcook them when cooking, while reducing sugar additives, and switching to a variety of healthy ingredients.
After a period of time, Aunt Liu found that not only did her blood sugar control better, but her gastrointestinal function also improved, and her physical condition was significantly better than before.
As the saying goes, "eat oatmeal tonic skillfully, and choose the right method to benefit your health". Through Aunt Liu's experience, we deeply realized that although oats are an excellent health food, it is very important to master the correct way to eat them.
Only by staying away from excessive processing, controlling sugar intake, and rationally matching ingredients can oats truly play their role as "longevity wheat", so that more people can enjoy food while obtaining tangible health benefits.